Helping Others
Being the Corner Man for the Mind
Recognize. Support. Refer
You don’t have to be a therapist to make a difference.
Just like CPR or basic first aid, mental health first response is about knowing how to recognize signs of emotional crisis, how to listen without judgment, and how to guide someone to the right help — calmly and compassionately.
This is for training partners, coaches, teammates, and leaders who want to be a safe space when it matters most.
Recognizing the Signs of Mental Distress
Someone struggling with depression, anxiety, or trauma might not say something’s wrong — but their behavior often speaks for them.
🧠 Possible Signs of Depression
Withdrawal from teammates or social events
Sudden drop in performance or interest in training
Frequent fatigue, blank stares, or long silences
Talking down about themselves or expressing hopelessness
Changes in appetite or sleep
🫁 Possible Signs of Anxiety or Panic
Agitation, pacing, or trouble catching their breath
Avoiding certain drills, classes, or crowded events
Complaining of dizziness, chest tightness, or racing thoughts
Jumping from task to task, unable to focus
Sudden disappearance from the mat or gym
📊 Fact: The CDC reports that nearly 1 in 5 adults in the U.S. live with a mental illness — but over half of them receive no help.
🧯 What to Do if Someone’s Having a Panic Attack
When someone is spiraling, your calm presence can make all the difference.
👣 Quick Response Steps
Stay calm yourself. Speak slowly and avoid sudden movements.
Don’t dismiss it. Avoid saying “just breathe” or “you’re fine.”
Use grounding:
“Can you tell me 5 things you see?”
“Can you feel your feet on the floor?”
Offer ice or a cold bottle — cold activates the vagus nerve and regulates the nervous system.
Breathe with them: Inhale for 4, exhale for 6. Do it with them.
Let them lead. Don’t touch unless they ask. Just say, “I’m here. You’re safe.”
🧪 Case Study: Studies show that co-regulation (someone staying calm while supporting a person in distress) is one of the most effective tools for helping people exit a panic state.
🚫 What Not to Say — And What to Say Instead
Even with good intentions, words can hurt or heal. Use this guide to show compassion and build trust.
| Avoid Saying | Try This Instead | Why |
|---|---|---|
| “You’re overreacting.” | “This seems really intense for you. Want to talk about it?” | Dismisses their feelings and invalidates their experience. |
| “Just calm down.” | “I’m here. Let’s take a breath together.” | Directives rarely help; support does. |
| “Others have it worse.” | “That sounds hard. I’m glad you told me.” | Comparison creates shame. Validation builds trust. |
| “You’re being dramatic.” | “It’s okay to feel big emotions. You’re not alone.” | Shame silences people. Empathy opens dialogue. |
| “It’s all in your head.” | “Even if it feels invisible, what you’re going through is real.” | Mental pain is real and deserves attention. |
| “Snap out of it.” | “I don’t have all the answers, but I’m here with you.” | Pressure to fix can deepen isolation. |
| “Why are you anxious? You have nothing to worry about.” | “Anxiety doesn’t always make sense. But I believe you.” | Understanding builds connection. Dismissal breaks it. |
The Art of Listening: How to Really Be There
Sometimes, what someone needs most isn’t advice — it’s presence.
👂 How to Practice Active Listening
These small techniques can help someone feel heard, understood, and supported in a powerful way.
| Technique | What It Looks Like | Why It Helps |
|---|---|---|
| Maintain Eye Contact | Look at them gently and attentively (without staring). | Shows presence and helps the speaker feel safe and acknowledged. |
| Reflective Responses | “It sounds like…” or “What I hear you saying is…” | Confirms you’re listening and trying to understand. |
| Minimal Encouragers | Nod, say “I see,” “Go on,” or “I’m listening.” | Helps the speaker keep going without interruption. |
| Don’t Interrupt | Let them finish even if you have a solution in mind. | Gives them space to express fully and feel respected. |
| Validate Feelings | “That must’ve been hard,” or “That makes sense.” | Affirms their emotional experience without judgment. |
📊 Harvard study (2020): Active listening improves emotional regulation in the speaker and builds trust 3x faster than advice-giving or problem-solving alone.
🧭 How Do You Know It’s Working?
You might see signs like:
Slowed breathing
More eye contact or relaxed body language
Them opening up more
A small smile or shift in tone
Them thanking you later — or even just showing up again
Sometimes, the biggest proof is they don’t quit.
You were the reason they stayed.
🌉 Know Your Limits: When to Refer for Professional Help
Mental health first responders aren’t expected to solve everything.
But you are the bridge. Know when it’s time to guide someone toward:
A licensed therapist or counselor
A crisis hotline (Text 988)
Their doctor, if symptoms are physical and emotional
Your gym’s leadership if there are safety concerns
🥋 You’re Not Just a Fighter — You’re a Force for Healing
Being a mental health first responder doesn’t mean you have to have it all together. It just means you’re willing to show up.
It means you can be:
The first calm voice in the storm
The safe corner in someone’s fight
The reason someone keeps coming back
Let’s build a culture where strength includes compassion — and where no one rolls alone.
You don’t need to have all the answers — just the courage to care.
Every conversation you have, every time you choose to listen, validate, or sit quietly with someone in pain, you make a difference. Mental health struggles can feel invisible and overwhelming, but small acts of support can be life-changing.
Being a mental health first responder doesn’t mean being perfect — it means showing up. With compassion. With presence. With heart.
Let’s build a culture where no one has to suffer in silence. Where fighters look out for fighters. Where we recognize the signs, speak up with kindness, and help each other keep unfolding — together.